Sabrina

Holy crap is all I have to say 🔥🔥🔥

Whitney

Kate

Jennifer

Nicole Campbell

Candice leatherberry

Rowdy

Rita Hodges

Awesome as always…best workouts on the planet 🌎!!!

Kimberly

Ok-it’s official. Noodles for arms. But it’s a starting place! I need a modifier for the modified chin ups- I could get my body straight and hang and that’s about it. 0 lift. Can I go into table top with my legs 90degrees under me and chin up from there, working my way to straight leg and maybe one day a chin up? That’s a dream of mine. Chin up or pull up. Even just one. Someday.

Meant to click 5 stars, not 4.. that was 🔥

Mary

Ouch. 

Maybe you could teach us pike push-ups in class once? I did normal ones; they’ve always seemed so awkward to me

Athina

Loved this!!! I was skeptical in doing the pike push ups since I had not done them in a while but they felt amazing! Thank you Amy!

Mariel Kwon

- Finish all rounds of one superset/move before moving on to the next

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Dumbbell Incline Tricep Extension

- Lay on bench with arms extended, holding dumbbell
- Keep a slight bend in elbows (but arms stiff) as you lower the weight below your head 
- Brace core as you return to starting position

Laying Overhead Lat Pull

Lats and Triceps Superset

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion
- For modification, keep core tight and body straight

Chin Up with Modification

- Alternate each exercise one set at a time

- Push up position with hands on the floor and feet elevated OR in a “downward dog” position. 
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

Pike Pushups

- Wide grip on bar
- Bend forward at torso, keeping back straight 
- Soft bend in elbows, keeping arms stiff 
- Pull bar into hips

Straight Arm Cable Lat Pull w/ Modification

Pike & Cable Lat Pull Superset

W3/D3 Week 3 Day 3
Back & Arms

Michelle Cripps

Started week 11 and this workout cluster was just what I needed for this Monday morning ♥️

Tamara

W1/D1 Week 1 Day 1
Glutes & Hamstrings

Upped my weights this round and feeling strong!

W1/D2 Week 1 Day 2
Shoulders

Combined with shoulder workout.. great movement!!!

On fire!! Felt every move. Hard to get certain parts of the back and this was spot on

W1/D3 Week 1 Day 3
Back

The duck walks are fire!!! You can’t go heavy with those to start out with lol

Sarah Schmitt

W1/D4 Week 1 Day 4
Quads & Glutes

Harder than I thought it would be!! So good!!!

Desiree

W1/D5 Week 1 Day 5
Biceps & Triceps

Amanda

W2/D1 Week 2 Day 1
Glutes & Hamstrings

Getting stronger every round of these I do! I love them ❤️

Great shoulder workout!! Weighted plank was so good!

Nicole

W2/D2 Week 2 Day 2
Shoulders

This was 🔥🔥🔥.  I’m finally learning how to engage my rear delts and BOY 🤯🤯🤯🤯

Love this one at the gym! Take me about 45 mins.

W2/D3 Week 2 Day 3
Back

W2/D4 Week 2 Day 4
Quads & Glutes

Great workout! Laying down tricep was harder than it looked. So good!

I don't have an ab roller but used our TRX bands and holy mother that was tough!

W3/D3 Week 3 Day 3 Back & Arms

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